Weekend Ramble: Cream & Diabetes... What's the Deal?

In my journey with diabetes I have done a lot of reading. Much of my background comes from cookbooks and countless hours spent in my kitchen, but by and large, Google has been my guiding light. People need to understand that almost any question they have on any topic can be answered instantly by their search engine. Google is the biggest library on the planet... Period.

Every so often I run across a topic in groups that intrigues me and I go and do my own research. Today I'm sharing with you an article that sets the record straight on heavy cream. There is a ton of information on the Net supporting Dr Jedha's research, but I just liked her and her team's style on Diabetes Meal Plans. Enjoy!

Cream for Diabetes: Setting the Nutrition Record Straight
➢ BY DR JEDHA & DMP NUTRITIONISTS

What ingredient do a hearty green bean casserole, a rich chocolate cake, and spicy pumpkin latte all have in common?

You may have guessed the answer…it’s cream!

When it comes to adding body and flavor to a variety of different foods, cream really makes the world go round. However, this high-fat dairy product has been controversial as the “low carb vs low fat” war rages on in the diabetes community, but we’re here to set the record straight and share the most recent research on cream.

Now let’s dig in…

What is Cream?

Cream is a dairy product loved for its richness and…well, its creaminess as the name implies. It is produced by isolating the highest fat containing layer from milk, which gives it a different mouthfeel compared to milk.

Cream is a food familiar to many, often a splash thrown into coffee or the base of a thick, creamy custard dessert. Then of course, you have things such as butter, sour cream and créme fraîche to contend with, which are all made from cream.

If you’ve read our other articles on dairy, you know most dairy is a good choice for someone trying to lower blood sugar and A1c. If you choose correctly, dairy is relatively low in carbs and contains beneficial protein, vitamins, and minerals.

But what about cream? Is higher fat dairy okay to include in a healthy diet?

Being that cream pops up so frequently in many recipes, it seems like an important question to answer.

Cream Nutrition Facts  

Because of the way it is made, it’s true that cream contains more fat than regular milk, but interestingly cream contains less sugar (lactose).

The exact amount of fat can vary depending on whether you’re using heavy whipping cream, light whipping cream, or half and half, and interestingly it also depends on what country you’re in.  

In general, a half cup of heavy whipping cream contains around 400 calories, 3 grams carbs, 3 gram of protein and 40 grams of fat.

Like other dairy products, cream contains vitamins and minerals such as calcium, phosphorus and vitamin D.

We already mentioned that cream can be used to make things like butter, sour cream, créme fraîche, cream cheese and whipped cream, so let’s explore how all of these items compare in terms of nutrition.

A Bit About Saturated Fat

The most controversial thing about dairy is the saturated fat content.

Saturated fat has historically been deemed the type of fat that clogs your arteries. Examples of foods that contain saturated fat include red meat, eggs, butter and of course, cream.

For years a low fat diet has been the default treatment for diabetes. This means eliminating things like butter and cream has been commonplace. 

However, in recent years more research has come to surface that tells us that eliminating saturated fat is not necessary, and in fact, consuming saturated fat from dairy does not appear to increase your risk of disease, including heart disease.  

Interestingly, research suggests heart disease risk increases when you consume a lot of processed foods. Primarily it’s the pro-inflammatory trans fats and other highly processed fats that are responsible for the development of inflammation and cardiovascular diseases. And in terms of cholesterol, eating fat does not necessarily clog arteries – this is a myth. The build up of cholesterol is promoted via inflammation in the vessels.

So.. does that mean cream is okay for someone with diabetes or prediabetes?

Yes. But let’s explore some research to confirm this.

 

Research on Cream and Diabetes

A 2017 meta-analysis compared diabetes and prediabetes risk with specific subgroups of dairy products. Researchers found that higher high fat dairy intake (cream) was associated with a 63% lower risk of type 2 diabetes, and it was determined neither cheese, cream, or butter were associated with prediabetes.

Ericsson and colleagues found similar results when they studied nearly 27,000 adults and concluded that consuming more high-fat dairy products decreased risk of diabetes, while low-fat dairy showed an increased risk. It was noted that particularly cream, yogurt, and cheese helped decrease risk of diabetes.

Another large analysis reviewed 9 studies concerning another type of full fat dairy: butter. In this review, butter consumption was not associated with an increased risk of cardiovascular disease, stroke or coronary heart disease, and in fact butter intake was associated with a lower risk of developing diabetes.

Other studies have suggested that dairy, including cream, can have a blood sugar-lowering effect when dairy is consumed prior to a meal. It is thought that whey protein may play a role in insulin secretion.

Interestingly, research has also shown that the consumption of high fat dairy, such as butter, whole milk and whipping cream, actually decreases the risk of central obesity. Whereas those who consumed more low fat dairy were found to have increased risk of developing central obesity.

Other studies have found similar results, supporting the conclusion that high fat dairy is not related with obesity risk.

Some may have a hard time understanding how eating fat reduces risk of obesity, but consider this study in which type 2 diabetics were prescribed a low-carbohydrate, high-protein, high-fat diet. Within 14 days of following a low carb, high fat diet participants achieved spontaneous reduction in calorie intake to a level appropriate to their height.

This is because one purpose of fat is to help keep you full (satiated). Including fat in each meal can actually keep you feel more satisfied and cause you to avoid overeating. Awesome news!

Finally, researchers have compared the effect full fat dairy versus low fat dairy had on inflammatory markers in overweight adults.

Studies have found that full fat dairy led to a better metabolic profile whereas the low fat dairy tended to produce higher levels of these inflammatory markers which may in-turn increase the risk of cardiovascular disease.

These researchers noted that the best inflammatory profile was observed after consuming full-fat fermented dairy, which of course would contain beneficial probiotics.

And just as was the case for lowering diabetes risk and obesity risk, full fat dairy has been shown to improve cardiovascular health. Specifically, higher intakes of whole milk, yogurt, and cheese were associated with better cardiovascular function.

Conclusion: Cream for Diabetes: Is it Okay?

The concept of fat clogging our arteries and leading to ill health has been disproven in many scientific studies. Therefore, there is no need to fear cream; whether you enjoy a splash in your coffee in the morning, or enjoy making creamy low carb desserts you can continue to do some with some peace of mind.

Cream is a low carb choice and works great for adding body and a smooth texture to soups, creamy sauces, or rich casseroles.  Just remember that cream is higher in calories, and while it’s never necessary to count calories on a low carb diet, we would encourage you to be aware if you are struggling to lose weight.

Also keep in mind that higher fat diets do not pair well with high carb diets. It is normal to increase fat intake when reducing carbs, but to keep both high carbs and higher fat in the diet does not work. For better blood sugar control, choosing healthy natural fats of all kinds is a good choice.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Colcannon for Diabetics

Colcannon is a wonderfully earthy meal that is often served on Samhain, the Pagan holiday more widely known as All Hallows' Eve. It is a dish that celebrates the last of the harvest of fresh vegetables before winter sets in. My version includes the last of my stored venison to honor the Ancient Antlered One before this year's hunting season commences. 

Carolyn had a wonderful idea and suggested I use my cauliflower mash with caramelized onions instead of the potatoes. I ran the flavor pallet through my mind and smiled...... I could already taste the diabetic friendly version and will now be able to enjoy one of my favorite dishes with zero guilt!

I think you will love this amazing comfort food with or without the venison, or feel free to add your own choice of meat. Diced or shredded fresh ham is a wonderful alternative.

Ingredients:

• 1.5 - 2 lbs venison chop meat (beef, turkey or chicken works, too)
• Salt as needed
• 1/4 tsp fresh ground black pepper
• 1 head of green cabbage, cored and shredded
• 1 lge head cauliflower - cut into florets
• 4-5 tbsp butter for cauliflower mash
• flavored breadcrumbs - as needed for mash consistency
• olive oil
• 2 onions - one minced, one chopped
• 1 10oz pkg baby portobello mushrooms, sliced
• 1 bunch scallions, cut into 1/2" pieces
• 1 handful fresh parsley, barely chopped
• 1-2 carrots, shaved into thin ribbons

Preparation:

Fry the venison in a little olive oil and set aside.

Cut up the cauliflower and use your preferred cooking method until the florets are moderately soft. I simmer/steam in my Guardian Service - lid on.

While the cauliflower is cooking, mince the onion and saute in a bit of olive oil until translucent and nicely browned. Set aside for later, including saute oil for flavor.

Once the cauliflower is cooked, use a potato masher to break up the florets.

Add butter and puree the cauliflower using a stick blender. Add salt, pepper, olive oil if needed and maybe flavored bread crumbs until you achieve a consistency and flavor to your liking. Remember you're looking for the mouth feel to be that of good mashed potatoes.

Finally add the sauteed onion to the pot and blend well. Set the mash aside and keep warm.

Now that the mash is set, saute the chopped onion, mushrooms, scallions and parsley in a bit of olive oil.

Add the meat to the saute and blend well.

Add the shredded cabbage to hot water and

simmer for 8-10 minutes until tender.

Drain cabbage in colander and add cauliflower mash to the Dutch Oven.

Add the drained cabbage and gently blend. 

Add the sauteed items, blend, and finally fold in the shaved carrots.

The carrots should go in just before serving so they retain a little crunch.

Serve with your favorite white wine...

I find a nice dry Pinot Grigio pairs very well here. Enjoy!

Blessed be... and happy cooking!

Colcannon for Samhain - Traditional

WARNING TO DIABETICS:

TRADITIONAL WICCAN HOLIDAY MEAL THAT WILL SPIKE YOUR SUGAR.

PROCEED AT YOUR OWN RISK!

Colcannon is a wonderfully earthy meal that is often served on Samhain, the Pagan holiday more widely known as All Hallow's Eve. It is a dish that celebrates the last of the harvest of fresh vegetables before winter sets in. My version includes the last of my stored venison to honor the Ancient Antlered One before this year's hunting season commences. 

I know you're looking at the list of ingredients wondering what potatoes are doing in a recipe for diabetics. Well... guess what? Some dishes are just tradition and should not be messed with. End of discussion. Portion control is key with this one.

Enjoy this amazing comfort food with or without the venison, or feel free to add your own choice of meat. Diced or shredded fresh ham is a wonderful alternative.

Ingredients:

• 1.5 - 2 lbs venison chop meat (turkey or chicken works, too)
• 3 lbs Yukon Gold potatoes, halved
• Milk as needed
• Salt as needed
• 1/4 tsp fresh ground black pepper
• 1 head of green cabbage, cored and shredded
• 5 tbsp butter
• Avocado oil
• 2 onions, chopped
• 1 10oz pkg baby portobello mushrooms, sliced
• 1 bunch scallions, cut into 1/2" pieces
• 1 handful fresh parsley, barely chopped
• 1-2 carrots, shaved into thin ribbons

 Preparation:

Fry the venison in a little avocado oil and set aside.

Boil the potatoes in salted water until tender and

scoop out into a second bowl, reserving the water.

While the potatoes boil, sautee the onions, mushrooms,

scallions and parsley in a bit of avocado oil.

Add the meat to the saute and blend well.

Add cabbage to the reserved potato water and

simmer for 8-10 minutes until tender.

Drain cabbage in colander and return potatoes to the pot.

Mash the potatoes and add salt, pepper, butter and milk until creamy but not runny.

Then blend in the thoroughly drained cabbage.

Add the sauteed items, blend, and finally fold in the shaved carrots.

The carrots should go in just before serving so they retain a little crunch.

Serve with your favorite white wine...

I find a nice dry Pinot Grigio pairs very well here. Enjoy!

Blessed be... and happy cooking!

Crab Stuffed Mushrooms

 Adapted from a recipe found on Food.com.

Let's say you're invited to a pot luck dinner party, you're asked to bring an appetizer, and you're just not in the mood to make my Cannellini Dip again... Well, rest assured these tasty morsels will be the hit of the party. 

After trying them just once, these beauties have become part of the line-up for Christmas Eve's Seven Fishes Feast... Enjoy! 

Ingredients:

• 1/4 cup olive oil or 1/4 cup melted butter
• 24 lge white mushrooms
• 12 oz flaked crabmeat
• 4 tbsp finely chopped onions
• 1 tbsp Dijon mustard
• 1 cup shredded parmesan cheese
• 1/2 cup plain breadcrumbs
• 2 tsp parsley, chopped
• 1/4 tsp crushed Aleppo pepper
• 1/8 tsp black pepper
• 1/8 tsp garlic
• 1/8 tsp salt
• 1 egg, beaten
• 3 tbsp mayonnaise

 

Preparation:

Spray a 9x12-inch glass baking dish with cooking spray.

Use an additional baking dish if needed.

Drizzle olive oil or butter in the bottom of the baking dish.

Clean mushrooms using your preferred method. For me that’s washing under cold running water. Trim the edges of the mushrooms with a cuticle scissor to allow for easier filling.

Remove stems, set aside caps and chop stems to add to filling.

In a medium bowl, mix crabmeat, chopped mushroom stems, onion, mustard, 1 cup parmesan cheese, bread crumbs, parsley, Aleppo and black pepper, garlic and salt. Mix well and then stir in egg and mayonnaise.

Use a teaspoon to mound filling onto each mushroom cap. Mound a generous portion of the shredded parmesan cheese on top of each filled mushroom. Bake for 20 to 25 minutes at 425°F and serve hot. Can be prepared ahead, refrigerated and then baked just before serving (add 7-10 minutes additional baking time).

Blessed be… and happy cooking!

German Cucumber Salad

When I was growing up in Germany, this salad was a family favorite. It was traditionally made with sour cream, but I have been making it for years now using low-fat yogurt and have tweaked it to what I think is a good, healthier substitute. You be the judge... Enjoy!

Ingredients:

• 1 English cucumber peeled and sliced very thin
• 1/4 onion sliced to same thickness (work off 1/2 onion for safety)
• 3/4 cup low fat yogurt
• 2 tbsp olive oil
• 3 tbsp white wine vinegar
• 1/2 tsp sugar
• 1/4 tsp kosher salt
• 1/8 tsp black pepper

Preparation:

Blend all ingredients except cucumber and onion in a suitable mixing bowl. Set your mandolin thin enough so that slices will just about bend under their own weight.

Slice the cucumber into the bowl being very careful toward the end as blood is definitely not part of the recipe. Use a glove or the guide that comes with the tool.

Working with half an onion so you have a "handle", slice 1/4 of the onion into the bowl.

Blend well and serve.

Blessed be... and happy cooking!

Creamy Mushroom Chicken & Broccoli

In an effort to create dishes using my new excitement for white meat ground chicken I make at home, I thought about my love for earthy comfort food and came up with something I believe to be truly special. Each of the ingredients has its own standalone flavor, but together they create a harmonious and balanced flavor pallet that blew me away once it all came together.

With the inclusion of the cream of mushroom soup this may not be the utmost in healthy cuisine, but with the fast-cook barley it is definitely something that's decent enough for a quick workday dinner.

Ingredients:

• 1 lb ground white meat chicken
• 2 cloves garlic, minced
• 1 lge yellow onion cut up
• 8-10 oz sliced baby portobello mushrooms
• 1 small head broccoli, cut into bite size florets
• 1 10.5 oz can cream of mushroom soup
• 1/2 cup red or white wine of our choice
• 2 tbsp olive oil
• 1 tbsp salted butter
• 1/4 cup raw pepitas
• Salt & pepper to taste
• 1 cup pearl barley - rinsed thoroughly
• 3 cups chicken stock

Preparation:

In a small frying pan roast the pepitas over medium heat with a dash of olive oil. Toss frequently as they brown and salt as desired. Set aside. Boil or steam the broccoli florets but leave them slightly firm for use later. 

Cook the barley according to package directions, but use 3 cups stock for a better mouthfeel. Set aside but keep warm.

Fry the ground chicken with 1 tbsp each olive oil and butter in a large Dutch oven. Add salt to taste and set aside for later.

Add the final tbsp oil to the pot and sautee the garlic, onion and mushrooms. Season with S & P to taste. Add the cream of mushroom soup (rinse the can with wine) and blend. Add chicken and broccoli to the pot and mix.

Serve over a bed of barley and garnish with pepitas.

Blessed be... and happy cooking!